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tonal state of strength 2025
Strength IS THE FUTURE OF FITNESS
Fitness is entering a new era, where strength, longevity, and personalization eclipse aesthetics and outdated routines. Longstanding myths are giving way to evidence-based approaches that prioritize consistency, capability, and health at every life stage.
Tonal set out to understand how these shifts are unfolding in real time through member behavior, emerging research, and cultural momentum. What we found confirms strength isn’t just having a moment, it’s becoming the standard.
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Four major shifts are reshaping the landscape
01
No time? No problem.
The "no pain, no gain" mindset is giving way to smarter training. Targeted, time-efficient sessions are proving they can deliver meaningful results especially when consistency becomes the goal.
02
Lifting for longevity.
Strength is shifting from a look to a strategy for independence, mobility and energy that lasts. And power is emerging as a better indicator of whether we can live the life we want for the long haul.6
03
Hybrid training is health training.
Strength, cardio, mobility today's routines blend modalities with purpose. The result is a more resilient, well-rounded kind of fitness, with women leading the charge.21
04
Smarter training. Stronger results.
In a world of generic advice and quick fixes, adaptive, data-driven training offers something rare: real results built for your body, your pace, and your potential.
Tonal's member data doesn't just reflect these shifts, it offers a window into what's coming next.
part 1
No Time? No Problem.
-
1
Members are showing up and gaining strength in shorter sessions.
Nearly 90% of Tonal users see strength improvements in less time. While lengthy workouts look good, performance plateaus after 45 minutes. Members consistently training for just 20 minutes or less saw a 17% gain in deadlift strength and 18% in bench press.
+17%Increase in 1RM+18%Increase in 1RM20 minutes is the minimum session needed to see relative gains with at least 8 workouts per month.
-
2
With shorter workouts, consistency is up.
Shorter, more focused sessions can deliver real gains. The common thread? Consistency over duration. Tonal data reflects that shift in real terms:
SMTWTFSAfter previously saying “I don’t have time,” 70% of members now train 3-5 times a week.
-
3
Time saved is time gained for what matters
Over half of members who previously trained 45-60 minutes before Tonal now average 31-45 minutes per session on Tonal. That saved time is showing up in meaningful ways.
Personal hobbies
45%
Work
35%
Sleep
28%
Mental health
26%
Focus drives intensity. Even 20 minutes can keep you consistent when life gets busy. Your training should match your season–some are about pushing, some are about maintaining–but the habit stays the same.
part 2
Lifting for Longevity.
Cardio needs to share the spotlight.
Although aerobic activity is commonly prioritized for heart health, strength and power are now stepping forward as the foundation for living longer, better.
Studies now show that muscle power is a stronger predictor of functional performance in older adults than strength alone. It also plays a key role in fall prevention, and is associated with bone strength, cognitive status, motivation and even overall vitality.6 It’s also the first thing to go with age, followed by strength and muscle mass.6
This loss, paired with weight often creeping up later in life, can make simple tasks like getting up out of a chair harder. Building strength and power is part of the antidote.
Resistance training supports everything needed to fuel our healthspan: muscle mass, bone mineral density, neural efficiency, strength, and power.7-11 And it translates to real-world function: carrying groceries upstairs, playing pickleball, or lifting a grandchild.
Strength
is the maximum force a muscle can exert to overcome resistance.
Power
is how quickly that force can be produced—it’s the product of force and velocity.
When looking at progress, Boomers lead the way.
Tonal data shows that age isn't a barrier when consistency and effort are in the mix. Boomers matched or exceeded younger members' relative strength and power gains in key functional moves.
Power
Standing Chop peak power gain
Consistency
Workouts per month
Strength
Strength gains in key functional moves
Standing Chop peak power gain
Workouts per month
Boomer
11
Gen X
11
Millenial
11
Gen Z
8
Strength gains in key functional moves
Deadlift
Single Leg RDL
Bulgarian Split Squat
Bench Press
Boomer
+ 26%
Gen X
+ 26%
Millenial
+ 24%
Gen Z
+ 25%
Boomer
+ 8%
Gen X
+ 11%
Millenial
+ 10%
Gen Z
+ 11%
Boomer
+ 22%
Gen X
+ 26%
Millenial
+ 27%
Gen Z
+ 34%
Boomer
+ 22%
Gen X
+ 21%
Millenial
+ 20%
Gen Z
+ 29%
Aging well is our members' number one motivation.
Across all age groups, 80% of our members report training to age better. And of our 40+ crowd, more than three quarters report feeling more physically capable since starting on Tonal.
Strength training helps maintain muscle, protect joints, support balance, and keep our metabolism healthy. It’s not just about looking strong; it’s about staying independent, capable, and confident for life.
part 3
Hybrid Training is Health Training.
The future of fitness is fluid
More people are breaking down the silos in their routines. Hybrid training is on the rise, and it's reshaping what it means to be fit. Between 2011 and 2021, women lifting free weights surged 150%.12 Men are turning to Pilates and mobility work in growing numbers, too. Equinox saw a 47% increase in men attending mat-based Pilates classes since 2019; Life Time reports a 67% spike since 2017.13
+200%
Since 2021, women are doing 2-3x more mobility work, meditation, and pilates.
Tonal members are embracing the mix, too. And women are leading the charge...
Anything but routine.
This isn't just about movement. It's about motivation. Hybrid programs like HYROX, which blend running, strength, and functional fitness, are exploding with 5,000+ training clubs and 260% year over year growth.4 Peloton has also entered the race for versatility with its latest Cross Training Series, which includes cycling, tread, and rowing.15 The new gold standard? A holistic fitness approach that builds strength, mobility, and resilience.
Holistic benefits stand as the strongest motivator.
Mobility, cardio, and strength all bring something to the table. Strength powers your cardio. Mobility improves your control. Mixing it up isn’t a step back, it’s the smartest way forward.
part 4
Smarter Training. Stronger Results.
Smart strength is the unlock. Personalization makes it stick.
The modern fitness landscape often spotlights trendy "hacks" and one-size-fits-all programs rather than focusing on the core principles that truly drive results: engagement and choosing the right amount of intensity during workouts.
In short, a cookie-cutter approach doesn't deliver on goals. But personalization does.
Today's fitness systems have the power to meet people where they are, bridging the gap between expert-led training and everyday fitness. Research shows that personalization works. Flexible goals that evolve over time and real-time feedback foster engagement and motivation–exactly what's needed to build habits that last.16, 17
Tonal's data underscores a clear reality — personalization fuels progress.
90%
of the time, goals are hit by members who engage with personalized weekly targets.
71%
say they lift more with personalized weight recommendations than they would on their own.
Resistance & Goals are Personalized.
The combination of adaptive resistance, clear weekly targets, and real-time feedback does more than personalize workouts, it reshapes behavior.
Tracking key metrics embedded into weekly targets (strength sets, power reps, and consistency) gives members clarity, and clarity builds momentum.
As Confidence Builds, Training Advances.
90% of members accept Tonal’s weight recommendations across millions of sets, showing high trust in the system.
As members see results, they’re more likely to explore advanced training modes like Eccentric Overload and Drop Sets, methods once reserved only for elite athletes. These tools were once complex, intimidating, or inaccessible. Now, they’re seamlessly integrated into everyday training for anyone using Tonal.
Consistency is Maintained.
Members who engaged with their weekly targets in the app hit their goals 90% of the time, compared to 72% for those with lower engagement. This kind of real-time feedback creates an ongoing sense of progress that keeps members consistent.
Results Fuel Progress.
Smart strength, driven by data, helps members understand how every rep and set contributes to the bigger picture. 71% of members say they lift more with Tonal’s adaptive weights than they would on their own. When technology is designed with purpose, it doesn’t just measure progress, it makes it possible.
Tonal's data underscores a clear reality — personalization fuels progress.
These are the very metrics embedded in Tonal's weekly targets, proving that the right data doesn't just describe success. It enables it.
Top Predictors of Above-Average Strength Gains
Strength Improvement
+83%
Of the engaged members improve their 1RM by at least 10%.
Significant gains
+60%
Of the engaged members improve their 1RM by at least 25%.
Weekly Goal Target Completion by Engagement (%)
High Engagement
90%
Medium Engagement
81%
Low Engagement
74%
Technology can bridge the gap.
Fewer than 40% of adults meet strength training guidelines.18 Time, intimidation, and lack of direction still hold people back. Smart strength helps break those barriers-by turning complexity into clarity, and motivation into momentum. When technology is designed with purpose, it doesn't just measure progress. It makes it possible.
Progress is personal. When your program adapts to your goals and performance, every rep counts for more. Smart coaching meets you where you are and helps you move with purpose.
Looking ahead, the evidence is clear:
Strength is becoming the foundation of health, not a niche pursuit. Time, intimidation, and guesswork are being replaced with clarity, intelligence, and purpose
Strength is no longer siloed. Fitness is more multi-faceted than ever—strength is now integrated into cardio, mobility, and recovery.
Time is no longer a blocker - short, consistent training is proving just as powerful.
Personalization is no longer a perk. It’s the new expectation.
What we’re seeing across Tonal members mirrors the broader cultural momentum: a move toward intelligent training that adapts to real life. With each smart rep, strength becomes more accessible and more essential.
We surveyed 677 Tonal members and analyzed outcome data from 32,000 Tonal members. These Tonal members had between six months and three years of being with Tonal as of June, 2025 and worked out at least 24 times for a minimum of three minutes with resistance on Tonal. We evaluated their workout behavior between June, 2024 and June, 2025.
During that time, they had to have completed our specific movements of interest (bench press and deadlift) at least twice, and also needed to have completed a workout in the month leading up to the data pulled to analyze. Guest and demo users were not included in the dataset.
When reporting on outcomes we applied these inclusion criteria to focus on consistently engaged members with sufficient training history. This approach reduced variability caused by sporadic use or unfamiliarity with Tonal, enabling more reliable and representative estimates of training behaviors and outcomes.
1RM
One-rep max is the maximum amount of weight that someone can lift for one repetition.
Strength
The maximum force a muscle can produce, often measured as a one-repetition maximum 1RM which is the maximum weight someone can lift for a single repetition of an exercise. On Tonal, strength is defined as estimated 1RM. This value is first established during the calibration assessment and is automatically updated each time a member performs an exercise.
Power
The product of force x velocity; the ability to exert force quickly. Tonal calculates power by multiplying the weight you lift during a rep by the speed of that rep.
Relative gains
Relative gains refer to the average percentage increase in a performance measure (such as strength or power) for a cohort, calculated from a baseline (pre) to a follow-up (post) time point. This metric expresses how much the group, on average, improved in the targeted attribute relative to their starting level.
Eccentric Mode
Eccentric Mode adds resistance during the lowering phase, increasing total power and strength gains. Tonal automatically applies this in real time based on your strength curve.
Drop Sets
Drop Sets allow members to lift near failure, then automatically reduce weight to keep pushing with no downtime.
- Healy, S., Patterson, F., Biddle, S., Dumuid, D., Glorieux, I., Olds, T., Woods, C., Bauman, A. E., Gába, A., Herring, M. P., Kastelic, K., Lachapelle, U., Volpe, S. L., Benedičić Tomat, S., & Pedišić, Ž. (2024). It's about time to exercise: Development of the Exercise Participation Explained in Relation to Time (EXPERT) model. Frontiers in Psychology, 15, 1404351 https://pubmed.ncbi.nlm.nih.gov/39060107/
- Jenkins, E. M., Nairn, L. N., Skelly, L. E., Little, J. P., & Gibala, M. J. (2019). Do stair climbing exercise "snacks" improve cardiorespiratory fitness?. Applied Physiology, Nutrition, and Metabolism, 44(6), 681-684. https://pubmed.ncbi.nlm.nih.gov/30649897/
- Little, J. P., Langley, J., Lee, M., Myette-Côté, E., Jackson, G., Durrer, C., ... & Jung, M. E. (2019). Sprint exercise snacks: a novel approach to increase aerobic fitness. European journal of applied physiology, 119(5), 1203-1212. https://pubmed.ncbi.nlm.nih.gov/30847639/
- Androulakis-Korakakis, P., Fisher, J. P., & Steele, J. (2020). The minimum effective training dose required to increase 1RM strength in resistance-trained men: a systematic review and meta-analysis. Sports Medicine, 50(4), 751-765. https://pubmed.ncbi.nlm.nih.gov/31797219/
- Pelland, J., Remmert, J., Robinson, Z., Hinson, S., & Zourdos, M. (2024). The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain. https://sportrxiv.org/index.php/server/preprint/view/460
- Freitas, S. R., Cruz-Montecinos, C., Ratel, S., & Pinto, R. S. (2024). Powerpenia should be considered a biomarker of healthy aging. Sports Medicine-Open, 10(1), 27. https://pubmed.ncbi.nlm.nih.gov/38523229/
- Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The importance of muscular strength: training considerations. Sports medicine, 48(4), 765-785. https://pubmed.ncbi.nlm.nih.gov/29372481/
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872 https://pubmed.ncbi.nlm.nih.gov/20847704/
- Haff, G. G., & Nimphius, S. (2012). Training principles for power. Strength & Conditioning Journal, 34(6), 2-12. https://journals.lww.com/nsca-scj/fulltext/2012/12000/training_principles_for_power.2.aspx
- Ponzano, M., Rodrigues, I. B., Hosseini, Z., Ashe, M. C., Butt, D. A., Chilibeck, P. D., ... & Giangregorio, L. M. (2021). Progressive resistance training for improving health-related outcomes in people at risk of fracture: a systematic review and meta-analysis of randomized controlled trials. Physical therapy, 101(2), pzaa221. https://pubmed.ncbi.nlm.nih.gov/33367736/
- Mcleod, J. C., Stokes, T., & Phillips, S. M. (2019). Resistance exercise training as a primary countermeasure to age-related chronic disease. Frontiers in physiology, 10, 645. https://pubmed.ncbi.nlm.nih.gov/31244666/
- https://insider.fitt.co/women-usher-in-strength-trainings-new-era/
- https://s3.amazonaws.com/s3.pilates.com/resources/wsj.pdf
- https://insider.fitt.co/press-release/hyrox-celebrates-5000-training-clubs-and-launch-of-its-performance-centers/
- https://investor.onepeloton.com/news-releases/news-release-details/peloton-enters-new-era-ai-powered-peloton-iq-and-new-product
- Adams, M. A., Hurley, J. C., Todd, M., Bhuiyan, N., Jarrett, C. L., Tucker, W. J., ... & Angadi, S. S. (2017). Adaptive goal setting and financial incentives: a 2x 2 factorial randomized controlled trial to increase adults' physical activity. BMC public health, 17(1), 286. https://pubmed.ncbi.nlm.nih.gov/28356097/
- Weakley, J., Mann, B., Banyard, H., McLaren, S., Scott, T., & Garcia-Ramos, A. (2021). Velocity-based training: From theory to application. Strength & Conditioning Journal, 43(2), 31-49. https://journals.lww.com/nsca-scj/fulltext/2021/04000/velocity_based_training__from_theory_to.4.aspx
- https://www.cdc.gov/mmwr/volumes/71/wr/mm7118a6.htm
- Peterson, M. D., Rhea, M. R., Sen, A., & Gordon, P. M. (2010). Resistance exercise for muscular strength in older adults: a meta-analysis. Ageing research reviews, 9(3), 226-237.
- Rice, J., & Keogh, J. (2009). Power training: can it improve functional performance in older adults? A systematic review. International Journal of Exercise Science, 2(2), 131-151. https://pmc.ncbi.nlm.nih.gov/articles/PMC2892859/ https://digitalcommons.wku.edu/ijes/vol2/iss2/6/
- Tonal Brand Tracker, 2025: Methodology was an online survey with 1,509 Tonal prospects (and users) was conducted to track key brand health metrics and provide actionable insights for future marketing efforts from August 7, 2025 - August 26, 2025.
- Tonal Member Survey, 2025: A survey of 677 active Tonal members.
© 2025 Tonal. All data presented reflects member activity from June 2024 - June 2025.
A Note About Our Data. View Details.
We surveyed 677 Tonal members and analyzed outcome data from 32,000 Tonal members. These Tonal members had between six months and three years of being with Tonal as of June, 2025 and worked out at least 24 times for a minimum of three minutes with resistance on Tonal. We evaluated their workout behavior between June, 2024 and June, 2025.
During that time, they had to have completed our specific movements of interest (bench press and deadlift) at least twice, and also needed to have completed a workout in the month leading up to the data pulled to analyze. Guest and demo users were not included in the dataset.
When reporting on outcomes we applied these inclusion criteria to focus on consistently engaged members with sufficient training history. This approach reduced variability caused by sporadic use or unfamiliarity with Tonal, enabling more reliable and representative estimates of training behaviors and outcomes.
1RM
One-rep max is the maximum amount of weight that someone can lift for one repetition.
Strength
The maximum force a muscle can produce, often measured as a one-repetition maximum 1RM which is the maximum weight someone can lift for a single repetition of an exercise. On Tonal, strength is defined as estimated 1RM. This value is first established during the calibration assessment and is automatically updated each time a member performs an exercise.
Power
The product of force x velocity; the ability to exert force quickly. Tonal calculates power by multiplying the weight you lift during a rep by the speed of that rep.
Relative gains
Relative gains refer to the average percentage increase in a performance measure (such as strength or power) for a cohort, calculated from a baseline (pre) to a follow-up (post) time point. This metric expresses how much the group, on average, improved in the targeted attribute relative to their starting level.
Eccentric Mode
Eccentric Mode adds resistance during the lowering phase, increasing total power and strength gains. Tonal automatically applies this in real time based on your strength curve.
Drop Sets
Drop Sets allow members to lift near failure, then automatically reduce weight to keep pushing with no downtime.
- Healy, S., Patterson, F., Biddle, S., Dumuid, D., Glorieux, I., Olds, T., Woods, C., Bauman, A. E., Gába, A., Herring, M. P., Kastelic, K., Lachapelle, U., Volpe, S. L., Benedičić Tomat, S., & Pedišić, Ž. (2024). It's about time to exercise: Development of the Exercise Participation Explained in Relation to Time (EXPERT) model. Frontiers in Psychology, 15, 1404351 https://pubmed.ncbi.nlm.nih.gov/39060107/
- Jenkins, E. M., Nairn, L. N., Skelly, L. E., Little, J. P., & Gibala, M. J. (2019). Do stair climbing exercise "snacks" improve cardiorespiratory fitness?. Applied Physiology, Nutrition, and Metabolism, 44(6), 681-684. https://pubmed.ncbi.nlm.nih.gov/30649897/
- Little, J. P., Langley, J., Lee, M., Myette-Côté, E., Jackson, G., Durrer, C., ... & Jung, M. E. (2019). Sprint exercise snacks: a novel approach to increase aerobic fitness. European journal of applied physiology, 119(5), 1203-1212. https://pubmed.ncbi.nlm.nih.gov/30847639/
- Androulakis-Korakakis, P., Fisher, J. P., & Steele, J. (2020). The minimum effective training dose required to increase 1RM strength in resistance-trained men: a systematic review and meta-analysis. Sports Medicine, 50(4), 751-765. https://pubmed.ncbi.nlm.nih.gov/31797219/
- Pelland, J., Remmert, J., Robinson, Z., Hinson, S., & Zourdos, M. (2024). The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain. https://sportrxiv.org/index.php/server/preprint/view/460
- Freitas, S. R., Cruz-Montecinos, C., Ratel, S., & Pinto, R. S. (2024). Powerpenia should be considered a biomarker of healthy aging. Sports Medicine-Open, 10(1), 27. https://pubmed.ncbi.nlm.nih.gov/38523229/
- Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The importance of muscular strength: training considerations. Sports medicine, 48(4), 765-785. https://pubmed.ncbi.nlm.nih.gov/29372481/
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872 https://pubmed.ncbi.nlm.nih.gov/20847704/
- Haff, G. G., & Nimphius, S. (2012). Training principles for power. Strength & Conditioning Journal, 34(6), 2-12. https://journals.lww.com/nsca-scj/fulltext/2012/12000/training_principles_for_power.2.aspx
- Ponzano, M., Rodrigues, I. B., Hosseini, Z., Ashe, M. C., Butt, D. A., Chilibeck, P. D., ... & Giangregorio, L. M. (2021). Progressive resistance training for improving health-related outcomes in people at risk of fracture: a systematic review and meta-analysis of randomized controlled trials. Physical therapy, 101(2), pzaa221. https://pubmed.ncbi.nlm.nih.gov/33367736/
- Mcleod, J. C., Stokes, T., & Phillips, S. M. (2019). Resistance exercise training as a primary countermeasure to age-related chronic disease. Frontiers in physiology, 10, 645. https://pubmed.ncbi.nlm.nih.gov/31244666/
- https://insider.fitt.co/women-usher-in-strength-trainings-new-era/
- https://s3.amazonaws.com/s3.pilates.com/resources/wsj.pdf
- https://insider.fitt.co/press-release/hyrox-celebrates-5000-training-clubs-and-launch-of-its-performance-centers/
- https://investor.onepeloton.com/news-releases/news-release-details/peloton-enters-new-era-ai-powered-peloton-iq-and-new-product
- Adams, M. A., Hurley, J. C., Todd, M., Bhuiyan, N., Jarrett, C. L., Tucker, W. J., ... & Angadi, S. S. (2017). Adaptive goal setting and financial incentives: a 2x 2 factorial randomized controlled trial to increase adults' physical activity. BMC public health, 17(1), 286. https://pubmed.ncbi.nlm.nih.gov/28356097/
- Weakley, J., Mann, B., Banyard, H., McLaren, S., Scott, T., & Garcia-Ramos, A. (2021). Velocity-based training: From theory to application. Strength & Conditioning Journal, 43(2), 31-49. https://journals.lww.com/nsca-scj/fulltext/2021/04000/velocity_based_training__from_theory_to.4.aspx
- https://www.cdc.gov/mmwr/volumes/71/wr/mm7118a6.htm
- Peterson, M. D., Rhea, M. R., Sen, A., & Gordon, P. M. (2010). Resistance exercise for muscular strength in older adults: a meta-analysis. Ageing research reviews, 9(3), 226-237.
- Rice, J., & Keogh, J. (2009). Power training: can it improve functional performance in older adults? A systematic review. International Journal of Exercise Science, 2(2), 131-151. https://pmc.ncbi.nlm.nih.gov/articles/PMC2892859/ https://digitalcommons.wku.edu/ijes/vol2/iss2/6/
- Tonal Brand Tracker, 2025: Methodology was an online survey with 1,509 Tonal prospects (and users) was conducted to track key brand health metrics and provide actionable insights for future marketing efforts from August 7, 2025 - August 26, 2025.
- Tonal Member Survey, 2025: A survey of 677 active Tonal members.
© 2025 Tonal. All data presented reflects member activity from June 2024 - June 2025.